For breakfast have whole-grain toast and peanut butter?
Or you could make Apple Snapple Oatmeal
1 medium apple or pear
3 cups apple juice or cider
1 and 1/3 cups regular rolled oats
1/4 cup raisins or chopped pitted dates
1/4 teaspoon ground cinnamon
milk (if you like)
brown sugar (if you like)
On a cutting board, use a sharp knife to cut the apple or pear into 4 pieces. Cut out the core and throw it away. Chop each piece.
In a saucepan, put the chopped apple or pear, apple juice or cider, oats, raisins or dates, and cinnamon. Stir with a wooden spoon to mix. Put the pan on the burner. Turn the burner to medium-high heat. Cook just till bubbly. Turn the burner to low. Simmer, uncovered, for 5 minutes, stirring now and then. Turn off the burner. Remove the saucepan from the burner.
With a large spoon, put the oatmeal into 4 cereal bowls. Serve immediately with milk and brown sugar, if you like.
This can also be made in the microwave. Just reduce the liquid to 2 and 1/2 cups. Microwave the stirred ingredients on high for 3 minutes in a covered microwaveable 2-quart casserole dish. Stir and microwave 3 minutes more.
For a snack you could have trail mixes, nuts, or dried fruits.
For lunch you could have a Boca chicken burger on healthy life high fiber bread instead of white bread maybe? Or you could have Scrambled eggs with two pieces of turkey bacon, which is health. Add the eggs in a bowl, add some shredded cheese and skim milk then whisk and cook
For dinner choose healthy protein source such as fish, low fat meat, chicken or legumes plus two or three servings of vegetables. Green vegetables add lots of vitamins and phytonutrients
I love seafood like tuna,salmon,tilapia or shrimp. they are healthy and yummy.
This recipe sounds good: Salmon Burgers with Green Goddess Sauce
INGREDIENTS
1 pound wild salmon fillet, skinned (see Tip)
2 tablespoons finely chopped red onion, or scallion
2 tablespoons chopped fresh cilantro
1/2 teaspoon finely chopped peeled fresh ginger
1/4 teaspoon kosher or sea salt
1/8 teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil, or canola oil
4 tablespoons Green Goddess Sauce, (recipe follows)
THIS RECIPE CALLS FOR:
Green Goddess Sauce
PREPARATION
With a large chef�s knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy) until you have a mass of roughly 1/4-inch pieces. Transfer to large bowl and gently stir in onion (or scallion), cilantro, ginger, salt and pepper, being careful not to overmix. Divide the mixture into 4 patties, about 1 inch thick. Chill in the refrigerator for at least 20 minutes (or up to 2 hours) before cooking.
Heat oil in a large nonstick skillet over medium heat. Add the burgers and cook until browned on both sides and just cooked through, 4 to 6 minutes total. Serve with 1 tablespoon Green Goddess Sauce each.
TIPS & NOTES
Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 2 hours.
Tip: Place salmon fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30ð angle, separating the fillet from the skin without cutting through either.
Instead of having a low fat yogurt plain, make it a healthy parfait, add fruit.. blueberries or strawberries and granola.
Tip: You want to add healthy fats to your diet by eating lots of fish, flax seeds and different nuts as well. Choose salad dressings, cooking oils and mayonnaise made with canola oil. ( I suggest adding flaxseed to cereals like bran flakes or wheaties, also you can add flaxseed in yogurt.)
It is important that you make sure you are eating enough calories, you can google to find out more ways to gain weight healthily. I hope that I have helped you some, well good luck my friend!
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